How to do it
- Start in a push-up position and walk your feet in until the hips are high and the body forms an inverted V.
- Lower the crown of your head towards the floor between your hands.
- Press back up to a full lockout, keeping the hips high throughout.
Cues that matter
- Elevate the feet on a box to load the shoulders harder.
- Keep the elbows tracking back at about 45 degrees, not flared wide.
Common mistakes
- Letting the hips drop so it becomes a regular push-up.
- Lowering the forehead in front of the hands instead of between them.
Muscles worked
Primary
- Shoulders
- Front delt
- Side delt
Also works
- Triceps
- Upper traps
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Pike Push-Up in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the shoulders with different equipment — for a day the bodyweight is taken, or a gym that does not have one.
- Seated Dumbbell Shoulder PressDumbbell · Beginner · Compound
- Standing Overhead PressBarbell · Intermediate · Compound
- Machine Shoulder PressMachine · Beginner · Compound
- Cable Front RaiseCable · Beginner · Isolation
- Band Overhead PressResistance band · Beginner · Compound
- Kettlebell Overhead PressKettlebell · Intermediate · Compound